The Centers for Disease Control and Prevention (CDC) reports that heart disease will cost the United States $316.4 billion in 2010. Heart disease is the leading cause of death for both men and women, and each year about 785,000 people have their first heart attack. You cannot control all of your risk factors, but you can tailor your diet to prevent or control heart disease.
Fats
Not all fats are the enemy in a heart healthy diet. In fact, some types of fat are actually good for you and contribute to your health. Limit the amount of saturated and trans fats in your diet. These are high in cholesterol and are solid fats. Choose unsaturated fats, such as olive and nut oils, nuts and seeds. These fats can help lower your cholesterol and thereby lower your risk of heart disease. Do not eat excessive amounts of any type of fat, though, because all fats are high in calories.
Whole Grains
The American Heart Association reports that grain products are a good source of complex carbohydrates, vitamins, minerals and fiber, which play a role in heart health and regulating blood pressure. Avoid refined products like white bread, muffins, biscuits and sweets. Choose products made from whole wheat flour, high fiber cereals, brown rice, oats and flaxseed. These foods are more nutrient dense than their refined counterparts and are more filling.
Protein
Animal protein can be high in saturated fat, so be careful what kind of meat and dairy you eat. For dairy, choose low-fat cheese, milk and yogurt. Eat meat that is baked or grilled without the skin, and choose lean cuts. Instead of a whole egg, eat just the whites or an egg substitute. Fish is not only a good source of protein but some, such as salmon, also provide healthy fats, so make sure it is included in your diet. If you do not like meat, eat beans, peas and lentils to get enough protein.
Fruits and Vegetables
When incorporating fruits and vegetables in your diet, variety is the key to providing essential vitamins and minerals for your body. Fresh is the best choice, but may not always be possible. Make sure frozen or canned fruits and vegetables are low-sodium and are in their own juices or water. Eating more fruits and vegetables can lower your total caloric intake and replace high-fat, high-calorie snacks, according to the Mayo Clinic.
Tips
No matter what you eat, read the food label to see how much sodium is in the product. Sodium can raise your blood pressure, so it should be limited in a heart healthy diet. The American Heart Association recommends less than 2,300 milligrams per day. Alcohol and caffeine should also be limited or avoided completely, as they can affect your blood pressure and health, and interact with medications. Instead drink water, herbal teas and natural juices.
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